How to deal with heatstroke by running in summer
In addition to cases of health symptoms or heart-related problems, researchers often regard high temperatures as the main cause of dangerous events on runways. Hot weather, coupled with long-term intense activity, can lead to Exercise Heat Stroke (also known as Exercise Heat Stroke, EHS for short).
According to the American Academy of Sports Medicine, EHS usually occurs when the internal temperature of the body exceeds 40.5 degrees Celsius. 40.5 degrees Celsius may seem high at first glance, but it is the temperature inside the body, so it is always about 1 degree higher than the temperature measured by the skin thermometer. Moreover, in high-intensity training, especially long-term speed training (tempo), it is normal for the body temperature to reach 38-39 degrees.
The higher the outdoor temperature, the easier it is for the body temperature to rise if cooling measures such as water replenishment and flushing are not taken... Therefore, the risk of heatstroke in summer competitions is particularly high, and the outdoor temperature can reach 35-36 degrees.
Heat stroke often leads to central nervous system disorder. As a result, heatstroke patients may experience disorientation, loss of consciousness, coma or convulsions. Heatstroke can also cause damage to many organs and internal organs (liver, kidney, etc.). When the body temperature is too high.
Because the longer the stay time, the worse the prognosis, the first aid measures for heatstroke patients play a decisive role in the rescue. This is a skill runners need and should equip to help others, or to protect themselves when they can.
In many cases, heatstroke patients fall into deep comas and acute organ failure because ambulances are minutes late and passers-by don't know how to give first aid. Therefore, first aid through cooling seems less complicated, but it is very effective in preventing adverse progress.
Triathlon races with swimming-cycling-running usually start from 11 am, even from 15-16 am according to distance, and running races usually start from 3 am to 4 am. Therefore, runners don't have to practice in the hot sun to adapt. Instead, practice hard regularly, completing 42km in 4 hours (SUB4), 21km in 2 hours (SUB2) to 2 hours and 30 minutes (SUB2.30), and reaching the finish line around 6-7 am, before the high temperature, will be more profitable.
In tournaments, large or small in size, slow runners will suffer a lot, especially the risk of running out of water at the water supply stations. Runners should also start from short distances such as 5km and 10km, only increase to 21km and 42km when they feel well enough, avoid taking part in the half marathon and full marathon in the first run.
Usually, incidents in tournaments occur in the second half of the track. Ensuring the safety of athletes must be put first by the organizers. In world athletics federation seminars, experts often repeat repeatedly that the disclaimer is actually only formal. If there is an accident (and if the victim's family members request an investigation) then the first factor to be considered is whether the organizers are fully prepared for rescue and contingency options in emergency situations. Therefore, runners in addition to understanding their abilities, also need to understand their rights when participating in a tournament.
